Calm Gut Family

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Calm Gut Family

Gentle food, simple routines, and small daily wins for calmer tummies — from one family to another. No medical advice. No judgment. You don’t have to do it all.

This page was created to support families navigating gut sensitivities, Crohn’s, and digestive overwhelm — without the stress, noise, or confusion. We believe in simple meals, calm environments, and rhythms that help the whole household breathe easier. Just soft structure, soothing food ideas, and reminders that you’re not alone. You just have to start with what feels gentle today.

30/04/2025

🥗 Family-Friendly Dinner Swap 🥗

Busy mum hack: swap mashed potato for mashed cauliflower! It’s creamy, low-carb, and sneaks in extra veggies.

👩‍🍳 Add garlic, butter, or even a little cheese to make it kid-approved.

💬 Have you tried this? Got another healthy swap you love? Share it!

29/04/2025

🌸 Mums, Let’s Talk About You 🌸

You’re the heartbeat of the home, but when was the last time you put yourself first—even just a little?

Today’s gentle reminder: you’re allowed to prioritise your health.

👉 What’s one small thing you can do for yourself this week? A walk? A healthier breakfast? A moment of quiet?

💬 Tell us below! Let’s inspire each other.

11/03/2024

LIFESTYLE TIP

Prioritize Self-Care: Make time for self-care activities that nourish your body, mind, and soul. This could include hobbies you enjoy, relaxation techniques like meditation or yoga, or simply taking time for yourself each day to unwind and recharge.

11/03/2024

WEIGHT LOSS TIP

Manage Stress:

Find healthy ways to manage stress, as it can contribute to weight gain and make it harder to lose weight. Practice relaxation techniques such as deep breathing, meditation, or yoga. Engage in activities you enjoy, whether it's reading, gardening, or spending time with loved ones, to help reduce stress levels.

10/03/2024

Orange & blueberry Bircher

Ingredients
70g porridge oats
2 tbsp golden linseeds
zest of ½ an orange
¾ of a 175g tub yogurt
2 peeled and chopped oranges
4handfuls blueberries from a 150g pack

Method

STEP 1
Mix 70g oats and 2 tbsp golden linseeds with the zest of 1 /2 an orange. Pour over 300ml boiling water and leave overnight. The next day, stir in three-quarters of a 175g tub of yogurt, spoon into glasses or bowls, top with 2 peeled and chopped oranges, the remaining yogurt and 4 handfuls blueberries from a 150g pack.

10/03/2024

LIFESTYLE TIP

Maintain Social Connections: Cultivate and maintain strong social connections with friends, family, and community. Social support is essential for mental and emotional well-being, and staying connected can help combat feelings of loneliness or isolation that may arise as you age.

10/03/2024

WEIGHT LOSS TIP

Get Enough Sleep:

Prioritize getting 7-9 hours of quality sleep each night. Poor sleep can disrupt hormone levels related to hunger and appetite control, leading to overeating and weight gain. Establish a relaxing bedtime routine and create a comfortable sleep environment to promote better sleep.

09/03/2024

Vanilla & cinnamon breakfast rice

Ingredients
200g wholemeal basmati rice
200ml whole milk
2 tsp vanilla extract
3 bay leaves
1 cinnamon stick
12 dried apricots split in half widthways (so they still look whole)
4 x 100ml pots bio yogurt
12 walnut halves, broken into pieces

Method

STEP 1
Tip the rice into a large, deep non-stick pan with 600ml water, the milk, vanilla, bay leaves and cinnamon stick. Bring to the boil, then cover with a lid and simmer for 25-30 mins until the rice is tender. Keep an eye on it to ensure it doesn’t boil dry towards the end of its cooking time.

STEP 2
Meanwhile, tip the apricots into a small pan with 300ml water and cook over a low-medium heat until tender, about 10-15 mins. Set aside.

STEP 3
Remove the bay leaves and cinnamon stick from the rice, then stir in half the yogurt. Both the rice and the apricots will keep chilled, separately, for up to 24 hrs. Spoon the rice into bowls and top with the remaining yogurt, the apricots and their juices and the walnuts. If you’ve prepared the rice and apricots the day before, eat cold or reheat until warm, adding a splash of milk to the rice to loosen.

09/03/2024

LIFESTYLE TIP

Explore New Interests: Embrace opportunities to explore new interests and hobbies. Whether it's learning a new skill, taking up a creative pursuit, or trying out a new form of exercise, embracing novelty can keep life exciting and fulfilling.

09/03/2024

WEIGHT LOSS TIP

Hydration:

Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking. Aim to drink at least 8 glasses of water a day, and consider having a glass before meals to help you feel fuller.

08/03/2024

Cardamom & peach quinoa porridge

Ingredients
75g quinoa
25g porridge oats
4 cardamom pods
250ml unsweetened almond milk
2 ripe peaches, cut into slices
1 tsp maple syrup

Method

STEP 1
Put the quinoa, oats and cardamom pods in a small saucepan with 250ml water and 100ml of the almond milk. Bring to the boil, then simmer gently for 15 mins, stirring occasionally.

STEP 2
Pour in the remaining almond milk and cook for 5 mins more until creamy.

STEP 3
Remove the cardamom pods, spoon into bowls or jars, and top with the peaches and maple syrup.

08/03/2024

LIFESTYLE TIP

Practice Gratitude: Cultivate a practice of gratitude by regularly reflecting on the things you're thankful for in your life. Gratitude can help shift your focus away from negativity and foster a more positive outlook, leading to greater overall happiness and well-being.

Address

Website

http://www.goldcoastweightlossandwellness.com/

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Our Story

GCWL and Wellness is about helping people improve their health, improve their family's health and live the life they have always wanted.

Dr. Michael has been in the health industry for over 20 years. He has practiced throughout the world studying natural medicine in India, Thailand and Indonesia. Having owned two fitness centres and chiropractic practices, he has helped many people achieve their health and wellness goals. His role at Gold Coast Weight Loss and Wellness is to supervise participants during their health and weight loss journey offering his diverse technical expertise in the area of health and weight loss.

" Hi I am Dr. Michael. It's a great day when someone I am helping makes a huge change in their health, even better when that change stays. That's why I make it my mission to use health programs that are the best means to achieve this. I think the approved Gold Coast Weight Loss and Wellness Programs are amazing for anyone in that they are very healthy programs and are tailored to your individual needs.

My advice to you is that healing takes time. We can help you stick with our programs and achieve the goals you set for yourself. We aim to be a leading wellness hub and to help you become the you you want to be."